鏄ヨ妭闀垮亣缁撴潫浜嗭紝浠婃棭璧峰簥鎵嶅彂鐜板張绱張鍥帮紝鏈涚潃搴婂墠鐨勭數鑴戯紝濂芥兂鐫′釜鈥滃洖绗艰鈥濄€?/p>
鍥炵瑙夛紝澶у骞朵笉闄岀敓锛屽氨鏄寚鍦ㄨ捣搴婂悗鍙堟兂缁х画澶氱潯涓€浼氬効鐨勮繃绋嬨€?/p>
鍥炵瑙夎璁や负鏄ˉ鍏呯潯鐪犵殑鏂瑰紡銆傚伓灏旀潵涓€鍦哄洖绗艰锛屾櫘閬嶈寰楁槸涓€绉嶄韩鍙楋紝浣嗕篃鏈変汉鍥炵瑙夊悗澶存槒鑴戣儉锛屽苟娌♀€滆В涔忊€濓紝鐢氳嚦瀵硅韩浣撲笉鍒┿€?/p>
锛堝浘鐗囨潵婧愶細soogif锛?/p>
鈥滃洖绗艰鈥濇洿鍏荤敓锛屾槸鐪熸槸鍋囷紵鑵捐鍖诲吀鍜屽ぇ瀹惰亰鑱婅繖涓壒娈婄殑鈥滅潯瑙夆€濅簨銆?/p>
涓€绉嶈娉曪紝鍥炵瑙夊師鏉ュ彨鈥滃洖榫欒鈥濄€傚彜鏃跺€欑殗甯濇瘡澶╄鏃╂湞锛屽湪鏈濆爞涓婂惉瀹屽ぇ鑷d滑姹囨姤銆佸鐞嗗畬鏀垮姟鍚庯紝鍐嶅洖鍘婚噸鏂扮潯涓€涓嬭銆?/p>
鐨囧笣琚О浣溾€滅湡榫欏ぉ瀛愨€濓紝浠栫潯杩囩殑锛屼篃鑷劧灏辫鍙仛鈥滃洖榫欒鈥濅簡銆?/p>
锛堝浘鐗囨潵婧愶細soogif锛?/p>
杩樻湁涓€绉嶈娉曪紝鍦ㄦ棩鍑鸿€屼綔銆佹棩钀借€屾伅鐨勫啘鑰曟椂浠o紝鏅€氳€佺櫨濮撴瘡澶╁姵浣滈潪甯歌緵鑻︼紝璧朵笂鍐滃繖鏃惰妭锛屽ぉ涓嶄寒灏辫捣搴婁笅鍦帮紝浠栦滑鏄棤鏆囩潯瑙夌殑锛屽彧鑳芥尋鍑烘椂闂达紝鎴栧洜澶╂皵鍘熷洜鏃犳硶鍑哄伐锛岄噸鏂伴捇鍥炩€滆绐濃€濈潯涓洖鈥滅鈥濊锛屾墠鑳藉讥琛ヤ笉瓒崇殑鐫$湢锛岄€傚簲鍐滆€曞繖纰岀殑瀛h妭銆?/p>
鍦ㄧ悊鎯崇殑鐫$湢瑙夐啋鐘舵€侀噷锛屼汉浠柌鎯椂锛屼細鐩存帴涓婂簥鐫¤锛岃韬綋鐫″埌鑷劧閱掞紝绮惧姏鍏呮矝锛屼綋鍔涙仮澶嶅悗锛岃捣搴婂畬鎴愪竴澶╃殑鐢熸椿銆?/p>
鐒惰€屼汉鍦ㄨ嚜鐒堕啋鐨勫墠1灏忔椂锛岃韩浣撳拰澶ц剳鍏跺疄宸茬粡寮€濮嬧€滅潃鎵嬪噯澶囧伐浣溾€濅簡锛氫綋娓╅€愭笎涓婂崌锛岀潯鐪犺秺鏉ヨ秺娴咃紝閲婃斁鐨川閱囧拰澶氬反鑳虹瓑婵€绱狅紱澶ц剳鐢辨姂鍒剁姸鎬佸悜鍏村鐘舵€佽繃娓°€?/p>
锛堝浘鐗囨潵婧愶細soogif锛?/p>
姝ゆ椂锛岃嫢鍥犱负鐜鍢堟潅銆侀椆閽熷0鍝嶇瓑鈥滄儕鎵扳€濅簡娌℃湁鍑嗗濂界殑鐢辩潯鐪犺繃娓″埌瑙夐啋鐨勮嚜鐒舵祦绋嬶紝寮鸿缂╃煭鈥滄竻閱掔▼搴忊€濓紝澶ц剳鐨勫叴濂嬭繃绋嬪氨涓嶅厖鍒嗐€?/p>
濡傛灉鐫$湢鎬荤殑鏃堕棿涓嶈冻锛屽姞涓婅繖绉嶉暱鏈熺殑鐮村潖鑷劧鐫$湢瑙夐啋鐨勭敓鐞嗚繃绋嬶紝鏃ョН鏈堢疮鐨勨€滅潯鐪犲€衡€濅細瀵艰嚧绮惧姏涓嶈冻銆佸ご鏄忚剳鑳€銆佺溂鐫涘共娑┿€佹儏缁尝鍔紝浜洪檯鍏崇郴绱у紶锛岃繕鍙兘澧炲姞鎮i珮琛€鍘嬪拰蹇冭剳琛€绠$柧鐥呫€佷唬璋㈡€х柧鐥咃紝浠ュ強鐒﹁檻鎶戦儊銆佽鐭ュ姛鑳芥崯瀹崇殑椋庨櫓銆?/p>
锛堝浘鐗囨潵婧愶細褰辫鍓с€婃啫璞嗗厛鐢熴€嬫埅鍥撅級
浜鸿剳鍦ㄨ繘鍖栬繃绋嬩腑浼氬惎鍔ㄨ嚜鎴戜繚鎶ゆ満鍒讹紝鍦ㄤ弗閲嶇己涔忕潯鐪犵殑鐘舵€佷笅锛屾棩闂翠細鎰熻鍥板€︼紝浼氳嚜鍔ㄥ彂鍑烘祬鐫$湢鐨勬寚浠わ紝璁╀汉鍦ㄩ啋鏉ヤ箣鍚庤刀绱ч噸鏂板叆鐫′竴浼氾紝杩欐牱灏辫兘婊¤冻杩欑鈥滄瑺鍊衡€濈殑闇€姹傦紝浠や汉瑙夊緱韬績鎰夋偊锛岀娓呮皵鐖姐€?/p>
锛堝浘鐗囨潵婧愶細soogif锛?/p>
閲嶆柊鍏ョ潯鐨勪汉锛岀潯鐪犲鏁板鍦ㄦ祬鐫$湢闃舵锛屽叾瑙嗚鍜屽惉瑙夎兘寰急鍦版劅鍙楀埌鍛ㄥ洿鐜鐨勫彉鍖栵紝鎭嶅娓歌蛋鍦ㄦⅵ澧冧笌鐜板疄涔嬮棿锛屼害姊﹂潪姊︼紝杩欑鈥滅櫧鏃ユⅵ鈥濈殑鎰熻锛屾湁鏃朵篃鍙互缂撹В閮ㄥ垎蹇冪悊鍘嬪姏锛岄€傚綋鐨勫洖绗艰涔熸湁涓€瀹氱殑鐢熺悊鍜屽績鐞嗙殑淇濇姢浣滅敤銆?/p>
浜轰滑鍦ㄧ潯鐪犳椂闂翠笂瀛樺湪涓綋宸紓銆傜煭鐫¤€?-5灏忔椂锛岄暱鐫¤€呭彲杈?锝?1灏忔椂銆?/p>
缇庡浗鍥藉鐫$湢鍩洪噾浼氳涓猴紝鎴愬勾浜虹殑姝e父鐫$湢闀垮害骞冲潎涓烘瘡鏃?锝?灏忔椂銆?/p>
鍦ㄧ潯鐪犲尰瀛︿腑璁や负澶ч儴鍒嗘垚骞翠汉6.5灏忔椂浠ヤ笂鐨勭潯鐪犳椂闂达紝灏卞彲浠ユ弧瓒崇敓鐞嗙殑闇€姹傘€?/p>
锛堝浘鐗囨潵婧愶細soogif锛?/p>
濡傛灉宸ヤ綔瀛︿範鍜屽懆鍥寸幆澧冨厑璁革紝鍋跺皵鐫′釜鍥炵瑙夛紝骞朵笉鏄潖浜嬨€傝繖涓庝汉绫诲湪杩涘寲杩囩▼涓殑鏈兘涓嶆棤鍏崇郴銆?/p>
1.瀵规仮澶嶄綋鍔涙湁濂藉
瀵规湁浜涚己瑙夌殑涓婄彮鏃忔潵璇达紝鍒╃敤绌烘。鏃堕棿閫傚綋鏉ヤ釜鍥炵瑙夛紝鑳借捣鍒拌ˉ鍏呯潯鐪犮€佹仮澶嶄綋鍔涚殑浣滅敤锛屼负缁х画宸ヤ綔钃勭Н绮惧姏鍜岃兘閲忋€備笖鐮旂┒琛ㄦ槑锛岀櫧澶╀紤鎭浜庢櫄涓婄殑鐫$湢璐ㄩ噺鏄湁鎻愰珮鐨勩€?/p>
2.瀵规儏缁ǔ瀹氭湁濂藉
瀵逛簬澶滄櫄鐫$湢璐ㄩ噺涓嶅ソ鐨勬儏鍐碉紝姣斿澶滄櫄缈绘潵瑕嗗幓闅句互鍏ョ潯锛屾垨鑰呭叆鐫′箣鍚庡緢瀹规槗鎯婇啋銆佺潯涓嶅畨绋筹紝鐭殏鐨勫洖绗艰鍙互甯姪娑堥櫎涓€閮ㄥ垎鐒﹁檻銆佹姂閮侊紝璁╃櫧澶╃殑绮剧鍜屾儏缁繚鎸佽壇濂姐€?/p>
锛堝浘鐗囨潵婧愶細soogif锛?/p>
浣嗘槸鏈夋參鎬уけ鐪犵殑鎮h€咃紝鐗瑰埆鏄闂寸潯鐪犺川閲忓樊鐨勬偅鑰咃紝鍥炵瑙変笉寤鸿鏃堕棿杩囬暱锛屼互涓嶈秴杩?0鍒嗛挓涓哄疁銆傛椂闂磋繃闀胯繘鍏ユ繁鐫$湢閱掓潵鍚庢劅瑙変笉閫傦紝浼氳繘涓€姝ュ姞閲嶅闂村け鐪犵殑鎯呭喌銆?/p>
3.瀵瑰伐浣滄晥鐜囨湁鏀寔
鏅ㄩ啋鏃讹紝濡傛灉澶勪簬鎶戝埗鐘舵€佺殑澶ц剳绁炵粡锛岀粡杩囬噸鏂拌皟鏁达紝骞舵病鏈夎繘鍏ユ椿璺冩垨鍏村鐘舵€侊紝姝ゆ椂鍒欎細瑙夊緱澶磋剳涓嶆竻锛屾祽娴戝櫓鍣╋紝杩樻湁鍙兘浼氭劅鍒板ご鏅曘€佽儉鐥涖€佽鍘嬩笉绋崇瓑锛岃繖鏃舵槸涓嶅埄浜庝繚鎸佹竻鏅扮殑鎬濈淮鍜岃緝楂樼殑宸ヤ綔鏁堢巼鐨勩€?/p>
锛堝浘鐗囨潵婧愶細soogif锛?/p>
鐢变笂鐪嬫潵锛屽浜庝竴浜涚壒娈婃儏鍐靛拰鐗规畩鏈夐渶姹傜殑浜虹兢鏉ヨ锛岀潯鈥滃洖绗艰鈥濈‘鏈夊ソ澶勩€傜壒鍒槸姝e鍦ㄧ敓闀垮彂鑲茬殑鍎跨闈掑皯骞达紝浠ュ強鑰佸勾浜猴紝鍦ㄤ竴瀹氳寖鍥寸殑鈥滃洖绗艰鈥濇槸鏈変竴瀹氱殑绉瀬浣滅敤鐨勩€?/p>
鍥炵瑙夛紝鏈川涓婃槸涓€绉嶇潯鐪犱笉瓒虫垨璐ㄩ噺涓嶆弧鎰忎唬鍋跨幇璞★紝瀵逛簬娌℃湁鐗规畩闇€姹傜殑浜烘潵璇达紝宸茬粡鐫″浜嗚韩浣撴墍闇€鐨勬椂闂达紝濡傛灉浠嶈寰楄嚜宸辫繕涓嶅鐫★紝瑕佸啀澶氱潯涓€涓や釜灏忔椂锛岄暱姝や互寰€锛屼笉浠呬細鎵颁贡姝e父鐨勭敓鐗╄妭寰嬶紝鐢氳嚦浼氬甫鏉ヤ竴绯诲垪鐨勪笉閫傚弽搴斻€?/p>
1.涓€澶т唤鈥滃洖绗艰鈥濆悗锛屾劅瑙夊緢绱?/strong>
鐫$湢鏃讹紝浜轰綋鐨勫懠鍚稿惊鐜噺寮憋紝浠h阿鍑忕紦锛岃繖鍙互瀵艰嚧姘ф皵鍜岃兘閲忓鑴戠殑渚涘簲鏈夋墍鍑忓皯锛岀壒鍒槸鏈夐季鐥囩殑鎮h€呭挨鍏舵槑鏄撅紱
鏃ラ棿鐫$湢杩囬暱杩囨繁锛屽湪浣庝唬璋㈢殑鐘舵€佷笅锛屼細瀵艰嚧澶存檿涔忓姏锛岀柌鍊︽棤鍔涳紝鍛ㄨ韩涓嶉€傦紝鏃犳硶鏈夋晥閫傚簲鏃ラ棿鐨勫伐浣滃拰瀛︿範銆?/p>
2.鈥滃洖绗艰鈥濊繃澶翠笉鍚冮キ锛岃偁鑳冮棶棰樹細鎶ヨ
鏃ラ棿鐨勮繃搴︾潯鐪狅紝浼氬鑷寸敓鐗╄妭寰嬬磰涔憋紝骞叉壈娑堝寲绯荤粺鍔熻兘銆傞暱鏈熺殑鐢熺墿鑺傚緥绱婁贡锛屼細寮曞彂娑堝寲绯荤粺鐤剧梾銆傛槗鍙戠敓娑堝寲涓嶈壇锛岀敋鑷冲彂鐢熸參鎬ц儍鐐庛€佹簝鐤°€佺硿鐑傜瓑銆備篃浼氬鑷磋惀鍏讳唬璋㈢殑闅滅銆?/p>
3.鐫″緱澶╂槒鍦版殫锛岃蹇嗗姏涓嬮檷
鏃ラ棿鐨勮繃搴︾潯鐪狅紝浼氬共鎵板ぇ鑴戝姛鑳界殑鐢熺墿鑺傚緥銆傞暱鏈熺殑澶ц剳鍔熻兘绱婁贡锛屼細鎹熷璁ょ煡鍔熻兘銆傝〃鐜颁负璁板繂鍔涗笅闄嶏紝娉ㄦ剰鍔涗笉闆嗕腑锛屾€濈淮鑳藉姏涓嬮檷銆傚浜庡鐢熷拰宸ヤ綔浜虹兢鍒欎細鎹熷绀句細鍔熻兘銆傚鑰佸勾浜烘潵璇达紝浼氬鍔犺€佸勾鐥村憜鐨勯闄┿€?/p>
4.鐥ょ柈鐥樼棙鐖笂鏉ワ紝鈥滃洖绗艰鈥濆彲鑳藉鑷村唴鍒嗘硨绱婁贡
浜轰綋杩愯浆鏄湁涓€瀹氱殑鏄煎瑙勫緥閬靛惊鐨勶紝杩欑瑙勫緥鍙敓鐗╅挓銆傚畠鏀拺鐫€浜轰綋鐨勫悇绉嶇敓鐞嗘椿鍔紝濡傛棭涓婄簿鍔涘厖娌涢€傚悎宸ヤ綔锛屾櫄涓婅嚜鐒惰繘鍏ョ潯鐪犵姸鎬併€?/p>
鑰岀潯鍥炵瑙変細鎵颁贡浜轰綋姝e父鐨勭敓鐗╅挓锛岄暱鏈熻繖鏍峰仛寰堝鏄撳鑷村唴鍒嗘硨绱婁贡锛屾縺绱犲垎娉屽け璋冿紝瀵艰嚧闈掓槬鐥橀鍙戙€?/p>
锛堝浘鐗囨潵婧愶細soogif锛?/p>
5.鏅ㄧ粌鍚庣殑鈥滃洖绗艰鈥濆嵄瀹虫渶澶?/strong>
鏅ㄧ粌鍚庯紝鏈轰綋浜х敓澶ч噺鐑噺锛屽苟浼撮殢鍑烘睏锛屾鏃惰劚琛i噸閽昏绐濓紝甯稿洜姹楁笉鏈敖锛屾俯宸緝澶э紝瀹规槗鍙楀噳鎰熷啋锛?/p>
鏅ㄧ粌杩囩▼鐨勫懠鍚稿姞蹇紝蹇冭烦鍔犻€燂紝甯﹀姩浜嗗績鑲哄姛鑳界殑淇锛岃€屽拷鐒惰浆鍏ヤ紤鎭姸鎬侊紝瀵瑰績鑲哄姛鑳界殑鎸佺画鎭㈠甯︽潵涓嶅埄銆?/p>
鍚屾椂锛屽洜鏅ㄧ粌鑰屼骇鐢熶唬璋骇鐗╋紝濡備钩閰哥瓑涓嶆槗琚秷闄わ紝浼氫娇浜烘劅鍒板洓鑲㈡澗寮涙棤鍔涳紝鍛ㄨ韩涓嶇埥锛岀壒鍒槸鑰佸勾浜轰篃浼氬鍔犺穼鍊掔殑椋庨櫓銆?/p>
鐫¢啋鍚庣◢鏈夊洶鍊︽槸鏅亶鐨勶紝浣嗗苟涓嶆剰鍛崇潃浣犻渶瑕佸洖绗艰鏉ヨˉ鍏呫€?/p>
瑕佹牴鎹闂寸潯鐪犵殑鏃堕棿鍜岃川閲忛厡鎯呰€冭檻鏄惁鐪熺殑闇€瑕佲€滃洖绗艰鈥濊ˉ鍏呯潯鐪犮€傜壒鍒槸瀵逛簬澶滈棿澶辩湢鐨勬偅鑰咃紝鍥炵瑙変笉寤鸿闀挎椂闂存繁鐫★紝浠ュ厤瀵瑰闂寸潯鐪犵殑璐ㄩ噺杩涗竴姝ョ牬鍧忋€?/p>
锛堝浘鐗囨潵婧愶細soogif锛?/p>
閱掓潵鍚庡彲浠ュ皾璇曞湪搴婁笂韬轰竴鍒嗛挓锛屽潗璧锋潵涔嬪悗鍦ㄥ簥澶撮潬涓€鍒嗛挓锛屽湪搴婅竟鍙岃吙涓嬪瀭绛変竴鍒嗛挓锛岃繖鏍风殑灏忔柟娉曞彲浠ヤ护浜鸿繀閫熶粠鐫$湢涓竻閱掕繃鏉ャ€?/p>
鍧氭寔涓€娈垫椂闂村悗锛屼綘浼氬彂鐜拌嚜宸变笉鍐嶈捣搴婇偅涔堝洶闅撅紝鎴栬€呴渶瑕佺潯浼氣€滃洖绗艰鈥濓紝鍗翠粛鐒惰兘绮剧鍗佽冻銆?/p>
濡傛灉鍦ㄦ棩闂翠粛鎰熷埌鏈夊洶鎰忔椂锛岄€傚綋娲诲姩韬綋锛屽鍔犳棩鐓ф椂闂达紝娌℃湁绂佸繉鐨勬儏鍐典笅锛屽枬鏉挅鍟℃垨娣¤尪锛岄兘鍙互鏈夋晥鎻愮閱掕剳銆傚悓鏃讹紝瑕佹敞鎰忚繘椋熺殑鑺傚瑕佽寰嬶紝涓嶈鍥犱负鐫♀€滃洖绗艰鈥濆共鎵颁簡娑堝寲绯荤粺鐨勫伐浣滅▼搴忋€?/p>
姣忎釜浜洪兘鏈夎嚜宸辩殑浣滄伅涔犳儻锛屾棤娉曞幓瀹氫箟濂戒笌鍧忥紝涔熸棤娉曠粰鍑烘櫘閬嶉€傜敤鐨勫缓璁€傛€诲綊锛岄伒寰棩鍑鸿€屼綔銆佹棩钀借€屾伅鐨勬樇澶滆妭寰嬫槸鏈€濂界殑鏂瑰紡銆備汉鏄ぇ鑷劧鐨勪竴閮ㄥ垎锛岄『搴旇嚜鐒剁殑琛屼负澶у鏁伴兘鏄仴搴风殑琛屼负銆?/p>
锛堝浘鐗囨潵婧愶細soogif锛?/p>
鏈変簺浜轰範鎯簡鐧藉ぉ涓嶇潯瑙夛紝杩樻湁浜涗汉涓嶇潯鍥炵瑙夋棤娉曢泦涓簿鍔涘伐浣溿€傚湪鐢熸椿鑺傚蹇€佸伐浣滄椂闂翠笉鍥哄畾鐨勭幇浠g敓娲讳腑锛屼汉鐨勭潯鐪犱範鎯厑璁告湁涓€瀹氱殑鐏垫椿鎬с€傚彧瑕佸伐浣滄椂鎰熻绮惧姏鍏呮矝锛岃韩浣撹垝閫傦紝浼戞伅鏃惰兘蹇€熻繘鍏ョ姸鎬佷笖鎰熷埌婊¤冻鍗冲彲銆?/p>
闇€鎻愰啋澶у娉ㄦ剰鐨勬槸锛屽鏋滄湁鐫$湢闅滅锛屽鍏ョ潯鍥伴毦銆佺潯鐪犺川閲忎笉浣炽€佹棭閱掓垨姊︽父銆佺潯鐪犲懠鍚告殏鍋滅患鍚堝緛锛堟墦榧撅級绛夛紝缁忚繃鑷垜璋冩暣闅句互鏀瑰杽鐨勶紝涓€瀹氳灏芥棭瀵绘眰涓撲笟鍖诲笀鐨勫府鍔╋紝閬垮厤閫犳垚鍋ュ悍鍜屾剰澶栦机瀹崇殑椋庨櫓銆?/p>
鍙傝€冩枃鐚?/strong>
[1]Hirshkowitz, M., Whiton, K., Doncarlos, L. National Sleep Foundation's Sleep Time Duration Recommendations: Methodology and Results Summary. Sleep Health. 2015. 1: 40-43.
[2]缃楁鍏? 涔犳儻鎬х煭鐫¤€呯殑鐮旂┒缁艰堪涓庡睍鏈? 蹇冪悊瀛﹁繘灞? 2018. 7: 900-910.
[3]Murillo-Rodriguez E, Arias-Carrion O, Arankowsky-Sandoval G. Basic sleep mechanisms: an integrative review. Cent Nerv Syst Agents Med Chem. 2012. 12(1): 38-54.
[4]Anafi RC, Kayser MS, Raizen DM. Exploring phylogeny to find the function of sleep. Nat Rev Neurosci. 2019. 20(2): 109-116.
[5]Donlea JM. Roles for sleep in memory: insights from the fly. Curr Opin Neurobiol. 2019. 54: 120-126.
[6]涓ョ縺. 鐫$湢闅滅涓庡唴鍒嗘硨鐤剧梾鐨勫叧绯? 瀹炵敤绯栧翱鐥呮潅蹇? 2014. 6: 58-58.
[7]璧靛ぇ鍕? 绗︽槑绉? 鏉庡摬. 鍏充簬鍗堢潯鐮旂┒鐨勬杩? 蹇冪悊绉戝杩涘睍. 2009. 2: 421-425.
*鑵捐鍖诲吀鍐呭鍥㈤槦鍑哄搧